Preseason camp is a defining experience for college and professional athletes. It’s a time of intense physical demands, mental challenges, and the forging of lifelong bonds. But for many athletes—especially freshmen—camp can also be a source of anxiety, uncertainty, and “what if” worries. In a recent episode of the Rooted Sport Psychology Podcast, host Georgia Miller and her brother, former Michigan State football player Grayson Miller, shared a wealth of actionable advice and personal insights to help athletes prepare for camp both physically and mentally.
This comprehensive guide distills their expert advice, breaking down each tip in detail and offering nuanced, actionable strategies for athletes at every level. Whether you’re a first-year college player or a seasoned veteran, these insights will help you approach camp with confidence, resilience, and a positive mindset.
1. Managing Pre-Camp Anxiety: Focus on What You Can Control
Key Insight:
Anxiety before camp is normal—especially for first-timers. The unknowns, the “what ifs,” and the pressure to perform can be overwhelming. Grayson Miller described his freshman summer as “the most anxiety-filled time of my life,” filled with uncertainty about what to expect.
Actionable Strategies:
- Acknowledge Your Nerves: Recognize that feeling anxious is a universal experience among athletes. You’re not alone.
- Channel Nervous Energy: Instead of letting anxiety paralyze you, use it as motivation to prepare in areas you can control—your fitness, nutrition, and sleep.
- Limit “What If” Scenarios: When your mind spirals into hypothetical worries, gently redirect your focus to the present and actionable steps.
- Establish a Pre-Camp Routine: Even a simple daily structure can provide a sense of stability and reduce anxiety.
Expert Tip:
“When you’re anxious, it’s usually because you feel unprepared. The only thing I could control was my physical preparation.” — Grayson Miller
2. Physical Preparation: Building a Foundation for Success
Key Insight:
Physical readiness is the cornerstone of camp success. The demands of two-a-day practices, meetings, and constant movement require athletes to be in peak condition.
Actionable Strategies:
- Prioritize Consistent Training: Maintain a regular workout schedule throughout the summer. Focus on both strength and conditioning.
- Ramp Up Intensity Gradually: Avoid drastic increases in workload right before camp to prevent injury.
- Address Weaknesses: If you’re recovering from an injury, work closely with trainers to ensure you’re as healthy as possible.
- Simulate Camp Demands (When Possible): While you can’t fully replicate camp, include some high-intensity intervals, agility drills, and position-specific work in your training.
Expert Tip:
“It’s definitely better to go in overprepared than underprepared. Camp is brutal on your body the first time through.” — Grayson Miller
3. Nutrition and Sleep: The Unsung Heroes of Performance
Key Insight:
Proper nutrition and quality sleep are often overlooked but are critical for recovery, energy, and mental clarity.
Actionable Strategies:
- Eat for Performance, Not Just Size: Not every athlete needs to bulk up before camp. Focus on balanced meals that fuel your training and recovery.
- Increase Caloric Intake During Camp: The workload will naturally require more calories—listen to your body and adjust as needed.
- Prioritize Sleep: Aim for 8+ hours per night. Good sleep supports muscle repair, cognitive function, and emotional regulation.
- Minimize Distractions: Reduce late nights, screen time, and other activities that can interfere with rest and recovery.
Expert Tip:
“My goal was to feel great every day and keep my mind as clear as possible because I was filled with so much anxiety and uncertainty about what was coming.” — Grayson Miller
4. Balancing Training and Relaxation During Summer
Key Insight:
It’s possible—and beneficial—to balance hard training with relaxation and family time during summer vacations.
Actionable Strategies:
- Stay Active, Even on Vacation: Short, daily workouts (20–30 minutes) are enough to maintain conditioning. Sprints, hill runs, or bodyweight circuits work well.
- Involve Family and Friends: Training with others increases accountability and makes workouts more enjoyable.
- Don’t Stress About Perfection: Missing a day or two won’t derail your progress. The mental break can actually enhance recovery and motivation.
- Use Mornings for Activity: Get your workout done early, then enjoy the rest of the day guilt-free.
Expert Tip:
“Do something active each morning. You don’t need a full training session—just put on your shoes, do some stretching, a dynamic warmup, maybe some jumping jacks, then go for a jog or do sprints.” — Grayson Miller
5. The Power of Routine and Accountability
Key Insight:
Establishing a routine and having accountability partners can ease anxiety and improve consistency.
Actionable Strategies:
- Set a Daily Schedule: Even a loose routine (wake up, train, eat, relax) can provide structure and reduce stress.
- Find an Accountability Buddy: Pair up with a teammate or friend to check in on workouts, nutrition, and mental preparation.
- Share the Experience: Knowing others are going through the same challenges builds camaraderie and motivation.
Expert Tip:
“Having that accountability partner makes it easier to stay consistent. That shared experience helped ease the anxiety because you knew you weren’t alone.” — Georgia Miller
6. Embracing the Camp Experience: Camaraderie and Growth
Key Insight:
Camp is about more than just physical preparation—it’s a unique environment that fosters deep bonds and personal growth.
Actionable Strategies:
- Look Forward to Team Bonding: Living, training, and relaxing with teammates creates memories and friendships that last a lifetime.
- Embrace the Challenge: The shared struggle of camp builds resilience and mental toughness.
- Celebrate Small Wins: Whether it’s a good practice, a fun night in the dorms, or a breakthrough moment, acknowledge your progress.
Expert Tip:
“That camaraderie is something we still laugh about and cherish. All the hard work pays off.” — Grayson Miller
7. Mental Toughness and Resilience: Lessons Beyond the Field
Key Insight:
The mental skills developed during camp—discipline, focus, resilience—translate far beyond sports.
Actionable Strategies:
- Reframe Setbacks: One bad practice or play doesn’t define your season. Learn, adapt, and move forward.
- Keep the Big Picture in Mind: Remember your long-term goals and why you’re putting in the work.
- Recognize Growth: The discomfort and challenges of camp are what build character and mental fortitude.
Expert Tip:
“Coaches know what they’re doing. The tough workouts and tests aren’t just physical challenges—they build mental toughness, resilience, and focus.” — Grayson Miller
8. Expert Advice: What to Remember as You Head Into Camp
Key Takeaways:
- Control What You Can: Focus on preparation, effort, and attitude. Let go of what’s outside your control.
- Camp Is a Journey: There will be ups and downs. Your performance in camp doesn’t determine your entire season.
- Cherish the Experience: The memories and relationships you build will outlast any single practice or game.
- Reach Out for Support: Don’t hesitate to seek guidance from coaches, teammates, or sport psychology professionals.
Final Words from Grayson Miller:
“Your season isn’t over if camp doesn’t go perfectly. You’ll remember the good memories with your teammates far more than any bad moment. I can’t recall a single bad practice I beat myself up over, but I do remember the nights hanging out in the dorms, getting ready for the next day.”
Conclusion
Preseason camp is a crucible that tests and shapes athletes physically, mentally, and emotionally. By focusing on what you can control, building a solid foundation, and enjoying the down moments with teammates, you will set yourself up for a successful camp.
Want to go deeper?
For personalized coaching on preparing for preseason camp and mental toughness, visit my website (www.rootedsportpsychcoach.com) or reach out via email ([email protected]).